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Focus on Form: Clamshell

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The Clamshell is a great way to cinch and smooth the saddlebag area since it focuses directly on the outer seat. Get ready to break out your tight skirts! We’ll take a closer look at the Clamshell to explain the positioning and give you essential alignment tips.

Muscles Targeted:
Abductors, adductors, obliques

How To:
1) Lie down on your left side with your left arm extended beneath your head in line with your spine. Press your right hand on the floor in front of your abdomen and lift up your left oblique, engaging your waistline so that a slight pocket of air forms underneath your left side waist. While keeping your spine straight, bend your knees forward in line with the front of your hips so that your thighs are perpendicular to your torso. Depending upon your flexibility, you may have to position your knees slightly down away from the hips to keep the lower part of your torso elongated.
2) Keep your knees on the floor and both feet together as you lift your feet off the floor. Your shoulders and hips should be stacked on top of each other. This is your starting position.
3) Maintain your toes together and rotate the top right knee up so that your legs open like a clam. Then bring your top knee back down to the bottom knee to your starting position.

Tanya’s Tip: As you do this movement, you may feel your top hip sliding back behind you – don’t let it! Maintaining stability in your hips and length in your spine will help you isolate the work in your outer thigh and hip and give you an even deeper burn, thereby making your efforts more effective. If you need to modify, allow the bottom leg to rest on the floor and focus on your top hip remaining still and stacked as your top leg moves for that deep outer thigh burn!

Do you have additional questions about the Clamshell? Ask us in the comments below.